9
Jul
Friday
Phoenix Athletics – Compete
A. CONDITIONING
Metcon (Time)
FOR TIME
1000m Row
-Rest Equal time-
750m Row
-Rest Equal time-
500m Row
-Rest Equal time-
250m Row
-Rest Equal time-
(Score is Total Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
:20 Butt Kickers
:20 High Knees
:20 Jumping Jacks
100m Run
10 Scap Push Ups
5 Negative Push Ups
10 DB Deadlifts
Workout
Metcon (Time)
3 SETS
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Cleans (50/35)|(35/25)
-Rest 1:30 b/t Sets-
(Score is Time)
Finisher
Metcon (No Measure)
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
(No Measure)
C. STRENGTH / GYMNASTICS
Power Clean ( 5-5-3-3-1-1-1)
1. 5-5-3-3-1-1-1
Power Clean*
*5s must be TNG. 3s can be singles. 1s should be AHAP. Start Moderate and Build to Very Heavy
(Score is Weight)
Metcon (Weight)
2. EMOM x 8 MINUTES
MIN 1: :40 Front Rack Barbell Hold (225/155)
(Score is Weight)